Benefits of Yoga Breathing Practices Yogic breathing practices strengthen the entire respiratory system. They help make breathing deep and even. They improve the natural exchange of waste products and vital energy and they bring harmony to body and mind, decreasing nervousness and emotional fatigue. These and other benefits come through regular practice of simple breathing techniques, such as Nadi Shodhanam (channel purification).
When to Practice Channel Purification You can practice the channel purification exercise three times a day: in the morning, at midday, and again in the evening. (If this is not possible, do it twice a day: in the morning, and evening.) Do the exercise before meals or at least 2 hours after a meal. The bladder and the stomach should be empty. Do not take liquids for one-half hours before doing the exercise.
Preparing for the Channel Purification Before channel purification, establish diaphragmatic breathing. Then using your meditation seat or firm straight-backed chair, sit with your head, neck, and trunk straight (the spine forming a natural-shaped curve). If you use a chair, sit forward without resting against the back. The sitting posture should be steady and comfortable.
How to Practice Channel Purification Channel purification is also called alternate nostril breathing, because exhalation and inhalation alternates between the left and the right nostrils. During channel purification let your breath be deep and even, and be aware of the movement of your abdomen and diaphragm. During all breaths the exhalation and the inhalation should be equal in length. The breath should be silent. Do not retain the breath except under guidance of your teacher. Begin the practice with an exhalation through the right or left nostril, depending on the time of day:
MORNING: Begin with an exhalation through the left nostril.
MIDDAY: Begin with exhalation through the active nostril, the one you feel is
flowing more freely.
EVENING: Begin with exhalation through the right nostril.